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Pengurusan stres dengan cemerlang

The document discusses stress management, outlining the types, causes, and symptoms of stress, as well as its impact on mental and physical health. It emphasizes the importance of recognizing one's reaction to stress and provides strategies for coping and improving well-being. Additionally, it highlights personal development techniques, such as setting personal goals and reframing negative thoughts, as essential for overcoming stress.

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PENGURUSAN STRES OLEH Muhamad Bustaman Abdul Manaf Pensyarah Cemerlang (Pengurusan) Institut Aminuddin Baki Kementerian Pendidikan Malaysia 0199890524/ mbustaman@iab.edu.my
Kandungan • Memahami apa itu tekanan dan kesannya kepada minda dan badan fizikal kita • Mengenali simptom-simptom stres. • Memahami jenis stres yang positif atau negatif. • Memahami strategi-strategi untuk mengawal stres.
The only person without stress is a dead person By Hans Selye Father of stress research
Apakah perasaan anda hari ini?
Hari ini saya datang ke bengkel ini untuk .……………………….. …………………………………… …………………………………….
• Data 2017: Penyebab Tekanan • 69% : TEMPAT KERJA • 17% : PERKAHWINAN • 9% : KELUARGA • 5%: PENGAMBILAN UBAT TANPA KAWALAN STRES
“…. gaji yang rendah, hanya 17% daripada 1,145 responden memetik sebab itu sebagai faktor utama mempengaruhi mereka tidak gembira. “Sebanyak 50% daripada mereka mendakwa gembira dengan pengalaman bekerja dan cabaran bekerja, 21% suka dengan ketua masing-masing yang menghargai dan menilai produktiviti masing-masing, 19% gembira kerana persahabatan dengan rakan-rakan sekerja”.
• 14% atau 4.2 juta berumur 16 tahun ke atas disahkan mengalami sakit mental (2016) • Kajian Kesihatan dan Morbiditi Kebangsaan tahun 2006 – gangguan mental meningkat sebanyak 6% berbanding yang telah dijalankan pada 10 tahun lepas (1996) STRES
STRES • SATU KES BUNUH DIRI BERLAKU DALAM 40 SAAT DI SELURUH DUNIA • DI MALAYSIA, LEBIH KURANG 7 KES BERLAKU SETIAP HARI • BAGI SETIAP SATU KES, 10-20 ORANG LAIN AKAN MENDAPAT KESANNYA • KEBANYAKKAN KES BUNUH DIRI ADALAH AKIBAT DARI KEMURUNGAN Sumber : Kementerian Kesihatan Malaysia, Pertubuhan Kesihatan Sedunia, Utusan Malaysia dan Berita Harian
It’s not stress that kills us, it is our reaction to it Hans Selye –Father of stress research Hungarian Physician
• TINDAK BALAS SESEORANG TERHADAP SESUATU PERISTIWA / PERKARA / PERUBAHAN SECARA :- EMOSI FIZIKAL MENTAL Apakah itu Stres?
Stress is the body’s response to any physical or emotional changes in life. This response includes the release of a hormone, adrenaline, in the body. Adrenaline causes an increase in heart rate, breathing and in blood sugar levels. It also diverts the blood flow from your digestive system to your muscles (e.g. Leg muscles) WHATISSTRESS ?
UJIAN SARINGAN MINDA SIHAT DASS (Depression Anxiety Stress Scales) Google: Ujian saringan DASS online
Emosi dan Sistem Otak
Kesan emosi kepada otak
Emosi itu sebahagian kejadian manusia • MARAH • Ali Imran ayat 134: ”(iaitu) orang-orang yang menafkahkan (hartanya), baik di waktu lapang maupun sempit, dan orang-orang yang menahan amarahnya dan memaáfkan (kesalahan) orang. Allah menyukai orang-orang yang berbuat kebajikan” • SEDIH • Sesungguhnya orang-orang yang beriman, mengerjakan amal saleh, mendidikan shalat dan menunaikan zakat, mereka mendapat pahala di sisi Tuhannya. Tidak ada kekhawatiran terhadap mereka dan tidak (pula) mereka bersedih hati.” (Surah Al-Baqarah ayat 277. • Apakah Nabi Muhamad tiada tekanan dalam kehidupannya? Ciri insan yang berjaya ialah bila dia berjaya menguasai tekanan
3 Hormon Stres • 1. Adrenalin Adrenalin adalah hormon yang dihasilkan oleh kelenjar adrenal setelah mendapatkan signal dari otak ketika situasi yang cukup membuat stres muncul. • Adrenalin bekerjasama dengan hormon stres lain, iaitu norepinephrine bertanggung jawab untuk memutuskan reaksi Anda ketika stres muncul. • Selain meningkatkan detak jantung, adrenalin juga meningkatkan energi yang memungkinkan anda melakukan sesuatu untuk menghindar dari bahaya, serta membuat anda semakin fokus.
• 2. Norepinephrine Hormon ini sama dengan Adrenalin yang dikeluarkan oleh kelenjar adrenal dan berasal dari otak. Fungsi hormon Norephnephryne adalah untuk membuat anda tetap fokus dan terjaga selama mengalami stres. Anda akan menjadi lebih waspada, tak bisa tidur, dan fokus pada masalah. • Norepinephrine membantu mengalihkan aliran darah pada tempat yang tak terlalu memerlukan untuk bagian tubuh lain yang lebih penting, misalkan otot atau otak yang membuat anda boleh menghadapi bahaya dengan baik.
• 3. Kortisol Hormon kortisol juga dihasilkan oleh kelenjar adrenal dan disebut juga sebagai hormon stres. Hormon ini yang menentukan respon Anda terhadap situasi yang menegangkan dan yang boleh membuat stres. • Dibandingkan dengan hormon lainnya, hormon ini bekerja lebih lambat. Pertama, bahagian otak bernama amygdala akan menentukan ancaman atau situasi yang boleh menyebabkan stres. Kemudian signal dikirimkan pada hypotalamus. Hypotalamus memproduksi hormon CRH yang berhubungan dengan ACTH. ACTH kemudian mengirim signal pada kelenjar adrenal untuk melepaskan kortisol. Perjalanannya cukup panjang bukan.
• BERLAKU APABILA TEKANAN DIJADIKAN TENAGA POSITIF DAN PENDORONG • (bertenaga, bersemangat,meningk at prestasi) • BERLAKU APABILA TERDAPAT TEKANAN YANG MELAMPAU DAN MENGAKIBATKAN KESAN NEGATIF Kesan kpd kesihatan dan emosi
Tanda-tanda Negatif Stres Pada Emosi dan Fizikal • Keletihan Emosi. Kesan Fizikal • - letih & mudah penat - Kesihatan terjejas • - cepat sedih - Kardiovaskular • - Murung - Gastrik • -hilang tumpuan - susah tidur • - mudah menangis - Radang kulit • - mudah marah - Kerap sakit kepala • - Sensitif/merajuk - gangguan penghadaman • - Sukar kawal perasaan - wajah hilang seri
Punca Utama Stres Mbam.IAM.KPM
Punca Stress: PersonalLife causes (personal & relationship) (at HOME) There are many causes of stress in life including:  Death: of spouse, family, friend  Health: injury, illness, pregnancy  Crime: Sexual molestation, mugging, burglary, pick-pocketed  Self-abuse: drug abuse, alcoholism, self-harm  Family change: separation, divorce, new baby, marriage  Sexual problems: getting partner, with partner  Argument: with spouse, family, friends, co-workers, boss  Physical changes: lack of sleep, new work hours  New location: vacation, moving house  Money: lack of it, owing it, investing it  Environment change: in school, job, house, town, jailMbam.IAM.KPM
Stres dan Guru
•Stress at work • The UK's Health and Safety Executive lists six key stress factors: •The demands of the job •The control staff have over how they do their work •The support they receive from colleagues and superiors •Their relationships with colleagues •Whether they understand their roles and responsibilities •How far the company consults staff over workplace changes.
CommonCoursesofStressCon…. 2.Causes of Stress at work To meet out the demands of the job. Your relationship with colleagues. To control staff underyou. To train your staff and take work from them. Support you receive from your boss, colleagues and juniors. Excessive work pressure. To meet out deadlines. To give new results. To produce new inovation if you are in research area. Working overtimeand on holidays. Mbam.IAM.KPM
• Other stress indicators at work include: • Sickness absence & High staff turnover • Poor communication between teams • Bullying • Lack of feedback on performance • Value and contribution • Lack of clarity of roles and responsibilities • Technological change • Dissatisfaction with non-monetary benefits • Working long hours, Boring and mundane work, One-off incidents • Uncomfortable workplace & Lack of training
Punca Stres. 3. Percakapan Negatif Sendiri Pessimistic thinking Self criticism Over analyzing Over thinking Negative thinking Mbam.IAM.KPM
Unrealistic expectations Taking things personally All or nothing thinking Exaggeration Rigid thinking 4.MindTraps Mbam.IAM.KPM
CommonCoursesofStressCon…. 5.Lupa pada Tuhan • Semua yang berlaku atas kuasa tuhan • Tiada sabar dan syukur dalam ’kamus’ untuk membuat keputusan. Yang ada dalam hati: tidak sabar, dendam dan rasa permusuhan. Mbam.IAM.KPM
Kelebihan di sebalik Rasa Tertekan • Ällah tidak membebani seseorang itu melainkan sesuai dengan kesanggupannya.” ( Surah Al-Baqarah:286) • ”Tidak ada kesusahan (atau bala bencana) yang menimpa (seseorang) melainkan dengan izin Allah; dan sesiapa yang beriman kepada Allah,Allah akan memimpin hatinya (untuk menerima apa yang telah berlaku itu dengan tenang dan sabar); dan (ingatlag) Allah Maha Mengetahui akan tiap-tiap sesuatu.”(Surah At Taghabun:11) • ”…dan jgnlah kamu berputus asa dari rahmat Allah. Sesungguhnya tiada berputus asa dari rahmat Allah melainkan kaum yg kafir.”(surah Yusuf:12) • Nabi Muhamad ialah insan yang paling banyak ujian dan tekanan- tugasan yang berat perlu kepimpinan jiwa yang sangat kuat.
Penyelesaian Masalah Tertekan • Surah An-Nahl:126- ….sesungguhnya yang demikian itu adalah lebih baik bagi orang-orang yang sabar. • Perbanyak baca taáwudz • Perbanyak membaca istighfar • Segera mengambil wudhu • Membaca Ai-Quran • Merubah posisi diri • Amalan PTS (Pause Think Select) sebelum membuat keputusan • Berpuasa • Zilkrullah • Rasullullah sebagai teladan terbaik: pemilik budi pekerti yang luhur
De-Stressing Your Life • 1. Too much on your plate : how to prioritises • 2. balancing act: How to juggle work and home • 3. Why free time counts: The value of leisure • 4. Fighting fit: the role of exercise • 5. The walking cure: how to de-stress with a stroll • 6. Stress and food: Change eating habits 50% on V, 25% Pro & 25% Carb • 7. A good night’s sleep : beating insomnia • 8. The simple life: Decluttering home and habits • 9. Resisting old habits: staying firm under pressure • 10. The power of pets: the calming effects of animals • 11. Finding a funny side: the role of humour • 12. The human support: friendship and support
Wecan change our likelihood (chance) to be exposed to astressoror -We can change what we think aboutthe stressor or -We can change the way we thinkabout our coping resources. Whatwecandotomanage stress….? 21.03.2014 @ COSTI Mbam.IAM.KPM
Bila Anda mengubah fikiran Anda Anda mengubah keyakinan Anda Bila Anda mengubah keyakinan diri Anda Anda mengubah harapan-harapan Anda Bila Anda mengubah Harapan-harapan Anda Anda mengubah sikap anda Bila Anda mengubah sikap Anda Anda mengubah tingkahlaku Anda Bila Anda mengubah tingkahlaku Anda Anda mengubah prestasi kerja Anda Bila Anda mengubah prestasi kerja Anda Anda mengubah nasib Anda Bila Anda mengubah nasib Anda Anda mengubah HIDUP Anda! KUASAI MINDA ANDA,KUASAI MASA DEPAN (MASTER YOUR MIND,DESIGN YOUR DESTINY FROM MBUSTAMAN) 40
41 hakmilik@MBAM.IAB
• Kenali diri anda yang sebenar. • Tetapkan matlamat peribadi & bayangkan kejayaan • Amalkan bual diri yang positif • Berkawan dengan orang yang positif • Elakkan diri daripada mementingkan kesempurnaan • Jadi seorang yang asertif • Pertingkatkan kemahiran komunikasi dan kompetensi diri • Anggap kegagalan sebagai pengalaman/belum berjaya • Bina penampilan diri yang menyakinkan Strategi untuk meningkatkan keyakinan diri 42 hakmilik@MBAM.IAB
Bina Keyakinan Diri pada matlamat yang dipilih: Tiada Ragu/Tanpa was was 43 hakmilik@MBAM.IAB
Everything is always created twice.. Once in the mind and once in reality..Visualize all that you want to be..! DARE TO DREAM…….! Bengkel: Pembinaan Misi dan Visi Peribadi.
45
Primary Questions That Are Central to Your Personal Mission and Vision Personal Mission Personal Vision • Who am I? • What is my philosophy of life? • Why am I on this earth? • What are my overall life objectives? • What do I live for? • What are my deepest aspirations? • Why do I do what I do? • What are my unique talents? • Where do I stand now? • What are my core beliefs? • Where am I going? • Which values and principles guide my way? • What do I want to help realize? • What do I want to achieve? • What are my long-term intentions? • What is my ideal? • What do I stand for? • What do I believe in? • Which contribution to society do I strive to make? • How do I see myself? (What is my self-image and my sense of self-worth?) 46mbustaman/IAB/KPM/12
Contoh misi & visi peribadi • Mission(being) •My mission is to learn responsibility, to give to and to serve others • Vision (becoming) •I want to be…. •I will… •..a PC on each desk in each house. mbamiabkpm2013 48
Expand your dreams.. Be brave, Set no limits on the working of your imagination.. Be IMAGINEERS…!
Your mission and vision will become clear only when you can look inside your heart. One who looks outside, dreams, one who looks inside awakens..
Future Direction 51 Mbustaman IAB KPM 13
• 1. What are you truly passionate about your work? • 2. What is your truly órganisation’/division core business and best at? • 3. What will you going to be in 3-5 years? • 4. What is your mantra/organisation mantra? 4 mantra 52 hakmilik@MBAM.IAB
Optimistic about creating the future… 53 hakmilik@MBAM.IAB
54 hakmilik@MBAM.IAB
Pemikiran Sistem: satu set komponen berhubungan untuk capai satu matlamat
LAKUKAN ANJAKAN PARADIGMA *Image via Bing 58
We can't solve problems by using the same kind of thinking we used when we created them. 59hakmilik@MBAM.IAB
60 4: Paradigm Shifts: small to big picture A paradigm shift is a radical change of paradigm. The term was first used by Thomas Kuhn in his book ‘The Structure of Scientific Revolutions’, 1962 Examples of paradigm shifts: 1. The work of Galileo (telescope) 2. The invention of modern physics by Newton (gravity) 3. The evolution theory of Darwin (man evolution) 4. The work of Kepler (planetary motion) Other uses: …..represents the notion of a major change in a certain thought-pattern such as radical change in personal beliefs, and radically different way of thinking or organizing. hakmilik@MBAM.IAB
What is a Paradigms Shift? A set of rules & regulations that: 1. Defines boundaries 2. Tells you what to do to be successful within those boundaries 3. Is used to “filter reality.” We use paradigms to understand data and information…. to order, relate and control our reality. (Kaufman, 2003) 61 hakmilik@MBAM.IAB
Teknik 6: ‘Reframing ’ isu • Mencabar dan menyatakan semula kepercayaan dan andaian lama dengan tindakan yang lebih berasas. • Extensive use of metaphor and paradox • Example: “I am finding my keys” vs. “I am searching for my lost keys.” Mbustaman IAB KPm 2013
How to do reframing? •“Creat a series of questions to generate a new way of thinking about a problem or issue.” Stuart Wells *Image via Bing
Berani Mencabar Andaian… 64 hakmilik@MBAM.IAB
Kelekaan ialah perasaan berpuas hati dengan pencapaian sendiri yang tidak produktif atau tiidak progresif. Ia tidak mengalakkan pencapaian (kepuasan galak pencapaian). Cara atasi: 1. Elak andaian bahawa kecemerlangan sekarang boleh berterusan. (laut biru kekal selamanya) 2. Sentiasa kumpul maklumat pesaing, kehendak pelanggan dan perubahan persekitaran 3. Wujudkan keadaan ketidakpuasan kerana ia langkah pertama seorang insan atau organisasi menuju kepada kemajuan (Oscar Wilde) hakmilik@MBAM.IAB Teknik 7: Menghapuskan Zon Selesa
Sikap merujuk kepada persepsi seseorang mengenai sesuatu perkara. Kajian-Harvard: Faktor kebijaksanaan, kemahiran, dan maklumat hanya menyumbang 7 % kejayaan, manakala faktor sikap menyumbangkan 93% kepada kejayaan. Cara atasi: 1. Tukar ke pemikiran & tindakan yang positif. 2. Gunakan bahasa proaktif & elakkan bahasa reaktif (cth: saya boleh, saya pasti, saya memilih sdll) hakmilik@MBAM.IAB 9. Memupuk Sikap Positif
Negative Thinking • Negativity is the poison that kills dreams! 67 hakmilik@MBAM.IAB
• "If someone put poison in your water… …would you drink it?“ • The obvious answer is “NO"! • Chemical poisons that we can see, taste, touch, and smell can be fatal. • Fortunately we are intelligent enough to know that we do not ingest poisonous substances… 68 hakmilik@MBAM.IAB
…but what about our mind? Repeatedly, people are poisoning their minds with negativity, and though we cannot see this negativity, it is just as fatal. 69 hakmilik@MBAM.IAB
•Negativity is the poison that kills dreams! •And we need to stop it before it contaminates our lives. 70 hakmilik@MBAM.IAB
How do we eliminate this poison? • Monitor the thoughts that you allow into your mind… • ... every thought! • If you find yourself thinking negative thoughts… …think again. Strive to think positive, empowering, and supportive thoughts 71 hakmilik@MBAM.IAB
Positive Thought 72 hakmilik@MBAM.IAB
• Create a vocabulary of a successful, positive, inspiring individual. • Be passionate in your speech and express your enthusiasm with your words. • The energy of the words that you speak is a powerful force that is creative. 73 hakmilik@MBAM.IAB
Change to Positive Thought Because….. 74 hakmilik@MBAM.IAB
Berfikir Strategik: Proaktif 75 *Image via Bing
76
Assertiveness is about self confidence which means having apositive attitude towards yourself andothers. BeAssertive 21.03.2014 @ COSTI Mbam.IAM.KPM
Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence.The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness. BeAssertive..Con 21.03.2014 @ COSTI Mbam.IAM.KPM
BeingAssertive Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestlyand spontaneously in ways that don’t infringe the rights of others. 21.03.2014 @ COSTI Mbam.IAM.KPM
Benefits Higher self-esteem Less self-conscious Less anxious Manage stress moresuccessfully Appreciate yourself and others more easily Feeling of self-control 21.03.2014 @ COSTI Mbam.IAM.KPM
Poor organisation is one of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable andachievable. Don’t overload your mind. Organisation will help avoid personal and professionalchaos. GetOrganised 21.03.214 @ COSTI Mbam.IAM.KPM
82 hakmilik@MBAM.IAB
Time management? 83 hakmilik@MBAM.IAB
2. Putting Planning in its Place! (Stephen R. Covey) 84
Time Management Make alist What MUST bedone What SHOULD be done What would you LIKEto do Cut out timewasting Learn to drop unimportant activities Say no or delegate 21.03.2014 @ COSTI Mbam.IAM.KPM
‘Aproblem shared is aproblem halved’ Develop asupport network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceivethem. Writing adiary or notes may help release feelings but do not re-read what has been written. Ventilation 21.03.2014 @ COSTI Mbam.IAM.KPM
Good stress - reducer Applies athome and work Relieves muscular tension Improves breathing Pumps endorphins into the bloodstream - the body’s natural Humour painkillers 21.03.2014 @ COSTI Mbam.IAM.KPM
Taketime out Get away from things that bother you Doesn’t solve theproblem Reduce stress level Calm down Think logically Diversion andDistraction 21.03.2014 @ COSTI Mbam.IAM.KPM
Interdependencyof thoughts, feelings andbehaviors (CognitiveBehavioralTherapy (CBT) & NLP 21.03.2014 @ COSTI Mbam.IAM.KPM
Teamwork 90 hakmilik@MBAM.IAB
Kawalan Penafasan
Extra slides
• Prestasi kerja menurun • Menjejaskan produktiviti • Tidak dapat memberikan tumpuan sepenuhnya • Komitmen kurang • Selalu mengambil cuti • Menjejaskan prestasi rakan sekerja yang lain
• Kaji sikap anda • Disiplin diri • Adakan perbincangan • Galakkan penglibatan / penyertaan • Sentiasa bersemangat / bermotivasi • Tangani kemarahan dengan berkesan • Pengiktirafan pada diri • Komunikasi dua hala • Tangani kritikan dengan baik
TIPS ATASI STRES DI TEMPAT KERJA • FAHAMI JOB SCOPE • PERTAHANKAN SEMANGAT PASUKAN • AMALKAN ARAHAN DARI SEMASA KE SEMASA DALAM PERKHIDMATAN AWAM • RANCANG MASA DAN TUGAS • KURANGKAN “LEPAKING” UTAMAKAN “KERJA DAHULU” • BINA HUBUNGAN YANG BAIK DENGAN RAKAN SEPEJABAT DAN BOS @ BUKAN MENGAMPU / BODEK • TAKE 5 • SAMA-SAMA MEMBANGUNKAN SUASANA KERJA YANG KONDUSIF DAN SESUAI • SENSE OF HUMOR • LAGI?
ThankYou & HaveA GoodWeek End 21.03.2014 @ COSTI Mbam.IAM.KPM

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Pengurusan stres dengan cemerlang

  • 1.
    PENGURUSAN STRES OLEH Muhamad Bustaman AbdulManaf Pensyarah Cemerlang (Pengurusan) Institut Aminuddin Baki Kementerian Pendidikan Malaysia 0199890524/ mbustaman@iab.edu.my
  • 2.
    Kandungan • Memahami apaitu tekanan dan kesannya kepada minda dan badan fizikal kita • Mengenali simptom-simptom stres. • Memahami jenis stres yang positif atau negatif. • Memahami strategi-strategi untuk mengawal stres.
  • 3.
    The only personwithout stress is a dead person By Hans Selye Father of stress research
  • 4.
  • 6.
    Hari ini sayadatang ke bengkel ini untuk .……………………….. …………………………………… …………………………………….
  • 8.
    • Data 2017:Penyebab Tekanan • 69% : TEMPAT KERJA • 17% : PERKAHWINAN • 9% : KELUARGA • 5%: PENGAMBILAN UBAT TANPA KAWALAN STRES
  • 9.
    “…. gaji yangrendah, hanya 17% daripada 1,145 responden memetik sebab itu sebagai faktor utama mempengaruhi mereka tidak gembira. “Sebanyak 50% daripada mereka mendakwa gembira dengan pengalaman bekerja dan cabaran bekerja, 21% suka dengan ketua masing-masing yang menghargai dan menilai produktiviti masing-masing, 19% gembira kerana persahabatan dengan rakan-rakan sekerja”.
  • 10.
    • 14% atau4.2 juta berumur 16 tahun ke atas disahkan mengalami sakit mental (2016) • Kajian Kesihatan dan Morbiditi Kebangsaan tahun 2006 – gangguan mental meningkat sebanyak 6% berbanding yang telah dijalankan pada 10 tahun lepas (1996) STRES
  • 11.
    STRES • SATU KESBUNUH DIRI BERLAKU DALAM 40 SAAT DI SELURUH DUNIA • DI MALAYSIA, LEBIH KURANG 7 KES BERLAKU SETIAP HARI • BAGI SETIAP SATU KES, 10-20 ORANG LAIN AKAN MENDAPAT KESANNYA • KEBANYAKKAN KES BUNUH DIRI ADALAH AKIBAT DARI KEMURUNGAN Sumber : Kementerian Kesihatan Malaysia, Pertubuhan Kesihatan Sedunia, Utusan Malaysia dan Berita Harian
  • 12.
    It’s not stressthat kills us, it is our reaction to it Hans Selye –Father of stress research Hungarian Physician
  • 13.
    • TINDAK BALASSESEORANG TERHADAP SESUATU PERISTIWA / PERKARA / PERUBAHAN SECARA :- EMOSI FIZIKAL MENTAL Apakah itu Stres?
  • 14.
    Stress is thebody’s response to any physical or emotional changes in life. This response includes the release of a hormone, adrenaline, in the body. Adrenaline causes an increase in heart rate, breathing and in blood sugar levels. It also diverts the blood flow from your digestive system to your muscles (e.g. Leg muscles) WHATISSTRESS ?
  • 15.
    UJIAN SARINGAN MINDASIHAT DASS (Depression Anxiety Stress Scales) Google: Ujian saringan DASS online
  • 16.
  • 17.
  • 18.
    Emosi itu sebahagiankejadian manusia • MARAH • Ali Imran ayat 134: ”(iaitu) orang-orang yang menafkahkan (hartanya), baik di waktu lapang maupun sempit, dan orang-orang yang menahan amarahnya dan memaáfkan (kesalahan) orang. Allah menyukai orang-orang yang berbuat kebajikan” • SEDIH • Sesungguhnya orang-orang yang beriman, mengerjakan amal saleh, mendidikan shalat dan menunaikan zakat, mereka mendapat pahala di sisi Tuhannya. Tidak ada kekhawatiran terhadap mereka dan tidak (pula) mereka bersedih hati.” (Surah Al-Baqarah ayat 277. • Apakah Nabi Muhamad tiada tekanan dalam kehidupannya? Ciri insan yang berjaya ialah bila dia berjaya menguasai tekanan
  • 19.
    3 Hormon Stres •1. Adrenalin Adrenalin adalah hormon yang dihasilkan oleh kelenjar adrenal setelah mendapatkan signal dari otak ketika situasi yang cukup membuat stres muncul. • Adrenalin bekerjasama dengan hormon stres lain, iaitu norepinephrine bertanggung jawab untuk memutuskan reaksi Anda ketika stres muncul. • Selain meningkatkan detak jantung, adrenalin juga meningkatkan energi yang memungkinkan anda melakukan sesuatu untuk menghindar dari bahaya, serta membuat anda semakin fokus.
  • 20.
    • 2. Norepinephrine Hormonini sama dengan Adrenalin yang dikeluarkan oleh kelenjar adrenal dan berasal dari otak. Fungsi hormon Norephnephryne adalah untuk membuat anda tetap fokus dan terjaga selama mengalami stres. Anda akan menjadi lebih waspada, tak bisa tidur, dan fokus pada masalah. • Norepinephrine membantu mengalihkan aliran darah pada tempat yang tak terlalu memerlukan untuk bagian tubuh lain yang lebih penting, misalkan otot atau otak yang membuat anda boleh menghadapi bahaya dengan baik.
  • 21.
    • 3. Kortisol Hormonkortisol juga dihasilkan oleh kelenjar adrenal dan disebut juga sebagai hormon stres. Hormon ini yang menentukan respon Anda terhadap situasi yang menegangkan dan yang boleh membuat stres. • Dibandingkan dengan hormon lainnya, hormon ini bekerja lebih lambat. Pertama, bahagian otak bernama amygdala akan menentukan ancaman atau situasi yang boleh menyebabkan stres. Kemudian signal dikirimkan pada hypotalamus. Hypotalamus memproduksi hormon CRH yang berhubungan dengan ACTH. ACTH kemudian mengirim signal pada kelenjar adrenal untuk melepaskan kortisol. Perjalanannya cukup panjang bukan.
  • 22.
    • BERLAKU APABILA TEKANANDIJADIKAN TENAGA POSITIF DAN PENDORONG • (bertenaga, bersemangat,meningk at prestasi) • BERLAKU APABILA TERDAPAT TEKANAN YANG MELAMPAU DAN MENGAKIBATKAN KESAN NEGATIF Kesan kpd kesihatan dan emosi
  • 25.
    Tanda-tanda Negatif StresPada Emosi dan Fizikal • Keletihan Emosi. Kesan Fizikal • - letih & mudah penat - Kesihatan terjejas • - cepat sedih - Kardiovaskular • - Murung - Gastrik • -hilang tumpuan - susah tidur • - mudah menangis - Radang kulit • - mudah marah - Kerap sakit kepala • - Sensitif/merajuk - gangguan penghadaman • - Sukar kawal perasaan - wajah hilang seri
  • 26.
  • 27.
    Punca Stress: PersonalLifecauses (personal & relationship) (at HOME) There are many causes of stress in life including:  Death: of spouse, family, friend  Health: injury, illness, pregnancy  Crime: Sexual molestation, mugging, burglary, pick-pocketed  Self-abuse: drug abuse, alcoholism, self-harm  Family change: separation, divorce, new baby, marriage  Sexual problems: getting partner, with partner  Argument: with spouse, family, friends, co-workers, boss  Physical changes: lack of sleep, new work hours  New location: vacation, moving house  Money: lack of it, owing it, investing it  Environment change: in school, job, house, town, jailMbam.IAM.KPM
  • 28.
  • 29.
    •Stress at work •The UK's Health and Safety Executive lists six key stress factors: •The demands of the job •The control staff have over how they do their work •The support they receive from colleagues and superiors •Their relationships with colleagues •Whether they understand their roles and responsibilities •How far the company consults staff over workplace changes.
  • 30.
    CommonCoursesofStressCon…. 2.Causes of Stressat work To meet out the demands of the job. Your relationship with colleagues. To control staff underyou. To train your staff and take work from them. Support you receive from your boss, colleagues and juniors. Excessive work pressure. To meet out deadlines. To give new results. To produce new inovation if you are in research area. Working overtimeand on holidays. Mbam.IAM.KPM
  • 31.
    • Other stressindicators at work include: • Sickness absence & High staff turnover • Poor communication between teams • Bullying • Lack of feedback on performance • Value and contribution • Lack of clarity of roles and responsibilities • Technological change • Dissatisfaction with non-monetary benefits • Working long hours, Boring and mundane work, One-off incidents • Uncomfortable workplace & Lack of training
  • 32.
    Punca Stres. 3. PercakapanNegatif Sendiri Pessimistic thinking Self criticism Over analyzing Over thinking Negative thinking Mbam.IAM.KPM
  • 34.
    Unrealistic expectations Taking thingspersonally All or nothing thinking Exaggeration Rigid thinking 4.MindTraps Mbam.IAM.KPM
  • 35.
    CommonCoursesofStressCon…. 5.Lupa pada Tuhan •Semua yang berlaku atas kuasa tuhan • Tiada sabar dan syukur dalam ’kamus’ untuk membuat keputusan. Yang ada dalam hati: tidak sabar, dendam dan rasa permusuhan. Mbam.IAM.KPM
  • 36.
    Kelebihan di sebalikRasa Tertekan • Ällah tidak membebani seseorang itu melainkan sesuai dengan kesanggupannya.” ( Surah Al-Baqarah:286) • ”Tidak ada kesusahan (atau bala bencana) yang menimpa (seseorang) melainkan dengan izin Allah; dan sesiapa yang beriman kepada Allah,Allah akan memimpin hatinya (untuk menerima apa yang telah berlaku itu dengan tenang dan sabar); dan (ingatlag) Allah Maha Mengetahui akan tiap-tiap sesuatu.”(Surah At Taghabun:11) • ”…dan jgnlah kamu berputus asa dari rahmat Allah. Sesungguhnya tiada berputus asa dari rahmat Allah melainkan kaum yg kafir.”(surah Yusuf:12) • Nabi Muhamad ialah insan yang paling banyak ujian dan tekanan- tugasan yang berat perlu kepimpinan jiwa yang sangat kuat.
  • 37.
    Penyelesaian Masalah Tertekan •Surah An-Nahl:126- ….sesungguhnya yang demikian itu adalah lebih baik bagi orang-orang yang sabar. • Perbanyak baca taáwudz • Perbanyak membaca istighfar • Segera mengambil wudhu • Membaca Ai-Quran • Merubah posisi diri • Amalan PTS (Pause Think Select) sebelum membuat keputusan • Berpuasa • Zilkrullah • Rasullullah sebagai teladan terbaik: pemilik budi pekerti yang luhur
  • 38.
    De-Stressing Your Life •1. Too much on your plate : how to prioritises • 2. balancing act: How to juggle work and home • 3. Why free time counts: The value of leisure • 4. Fighting fit: the role of exercise • 5. The walking cure: how to de-stress with a stroll • 6. Stress and food: Change eating habits 50% on V, 25% Pro & 25% Carb • 7. A good night’s sleep : beating insomnia • 8. The simple life: Decluttering home and habits • 9. Resisting old habits: staying firm under pressure • 10. The power of pets: the calming effects of animals • 11. Finding a funny side: the role of humour • 12. The human support: friendship and support
  • 39.
    Wecan change ourlikelihood (chance) to be exposed to astressoror -We can change what we think aboutthe stressor or -We can change the way we thinkabout our coping resources. Whatwecandotomanage stress….? 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 40.
    Bila Anda mengubahfikiran Anda Anda mengubah keyakinan Anda Bila Anda mengubah keyakinan diri Anda Anda mengubah harapan-harapan Anda Bila Anda mengubah Harapan-harapan Anda Anda mengubah sikap anda Bila Anda mengubah sikap Anda Anda mengubah tingkahlaku Anda Bila Anda mengubah tingkahlaku Anda Anda mengubah prestasi kerja Anda Bila Anda mengubah prestasi kerja Anda Anda mengubah nasib Anda Bila Anda mengubah nasib Anda Anda mengubah HIDUP Anda! KUASAI MINDA ANDA,KUASAI MASA DEPAN (MASTER YOUR MIND,DESIGN YOUR DESTINY FROM MBUSTAMAN) 40
  • 41.
  • 42.
    • Kenali dirianda yang sebenar. • Tetapkan matlamat peribadi & bayangkan kejayaan • Amalkan bual diri yang positif • Berkawan dengan orang yang positif • Elakkan diri daripada mementingkan kesempurnaan • Jadi seorang yang asertif • Pertingkatkan kemahiran komunikasi dan kompetensi diri • Anggap kegagalan sebagai pengalaman/belum berjaya • Bina penampilan diri yang menyakinkan Strategi untuk meningkatkan keyakinan diri 42 hakmilik@MBAM.IAB
  • 43.
    Bina Keyakinan Diripada matlamat yang dipilih: Tiada Ragu/Tanpa was was 43 hakmilik@MBAM.IAB
  • 44.
    Everything is alwayscreated twice.. Once in the mind and once in reality..Visualize all that you want to be..! DARE TO DREAM…….! Bengkel: Pembinaan Misi dan Visi Peribadi.
  • 45.
  • 46.
    Primary Questions ThatAre Central to Your Personal Mission and Vision Personal Mission Personal Vision • Who am I? • What is my philosophy of life? • Why am I on this earth? • What are my overall life objectives? • What do I live for? • What are my deepest aspirations? • Why do I do what I do? • What are my unique talents? • Where do I stand now? • What are my core beliefs? • Where am I going? • Which values and principles guide my way? • What do I want to help realize? • What do I want to achieve? • What are my long-term intentions? • What is my ideal? • What do I stand for? • What do I believe in? • Which contribution to society do I strive to make? • How do I see myself? (What is my self-image and my sense of self-worth?) 46mbustaman/IAB/KPM/12
  • 48.
    Contoh misi &visi peribadi • Mission(being) •My mission is to learn responsibility, to give to and to serve others • Vision (becoming) •I want to be…. •I will… •..a PC on each desk in each house. mbamiabkpm2013 48
  • 49.
    Expand your dreams..Be brave, Set no limits on the working of your imagination.. Be IMAGINEERS…!
  • 50.
    Your mission andvision will become clear only when you can look inside your heart. One who looks outside, dreams, one who looks inside awakens..
  • 51.
  • 52.
    • 1. Whatare you truly passionate about your work? • 2. What is your truly órganisation’/division core business and best at? • 3. What will you going to be in 3-5 years? • 4. What is your mantra/organisation mantra? 4 mantra 52 hakmilik@MBAM.IAB
  • 53.
    Optimistic about creating thefuture… 53 hakmilik@MBAM.IAB
  • 54.
  • 55.
    Pemikiran Sistem: satuset komponen berhubungan untuk capai satu matlamat
  • 58.
  • 59.
    We can't solve problemsby using the same kind of thinking we used when we created them. 59hakmilik@MBAM.IAB
  • 60.
    60 4: Paradigm Shifts:small to big picture A paradigm shift is a radical change of paradigm. The term was first used by Thomas Kuhn in his book ‘The Structure of Scientific Revolutions’, 1962 Examples of paradigm shifts: 1. The work of Galileo (telescope) 2. The invention of modern physics by Newton (gravity) 3. The evolution theory of Darwin (man evolution) 4. The work of Kepler (planetary motion) Other uses: …..represents the notion of a major change in a certain thought-pattern such as radical change in personal beliefs, and radically different way of thinking or organizing. hakmilik@MBAM.IAB
  • 61.
    What is aParadigms Shift? A set of rules & regulations that: 1. Defines boundaries 2. Tells you what to do to be successful within those boundaries 3. Is used to “filter reality.” We use paradigms to understand data and information…. to order, relate and control our reality. (Kaufman, 2003) 61 hakmilik@MBAM.IAB
  • 62.
    Teknik 6: ‘Reframing’ isu • Mencabar dan menyatakan semula kepercayaan dan andaian lama dengan tindakan yang lebih berasas. • Extensive use of metaphor and paradox • Example: “I am finding my keys” vs. “I am searching for my lost keys.” Mbustaman IAB KPm 2013
  • 63.
    How to doreframing? •“Creat a series of questions to generate a new way of thinking about a problem or issue.” Stuart Wells *Image via Bing
  • 64.
  • 65.
    Kelekaan ialah perasaanberpuas hati dengan pencapaian sendiri yang tidak produktif atau tiidak progresif. Ia tidak mengalakkan pencapaian (kepuasan galak pencapaian). Cara atasi: 1. Elak andaian bahawa kecemerlangan sekarang boleh berterusan. (laut biru kekal selamanya) 2. Sentiasa kumpul maklumat pesaing, kehendak pelanggan dan perubahan persekitaran 3. Wujudkan keadaan ketidakpuasan kerana ia langkah pertama seorang insan atau organisasi menuju kepada kemajuan (Oscar Wilde) hakmilik@MBAM.IAB Teknik 7: Menghapuskan Zon Selesa
  • 66.
    Sikap merujuk kepadapersepsi seseorang mengenai sesuatu perkara. Kajian-Harvard: Faktor kebijaksanaan, kemahiran, dan maklumat hanya menyumbang 7 % kejayaan, manakala faktor sikap menyumbangkan 93% kepada kejayaan. Cara atasi: 1. Tukar ke pemikiran & tindakan yang positif. 2. Gunakan bahasa proaktif & elakkan bahasa reaktif (cth: saya boleh, saya pasti, saya memilih sdll) hakmilik@MBAM.IAB 9. Memupuk Sikap Positif
  • 67.
    Negative Thinking • Negativityis the poison that kills dreams! 67 hakmilik@MBAM.IAB
  • 68.
    • "If someoneput poison in your water… …would you drink it?“ • The obvious answer is “NO"! • Chemical poisons that we can see, taste, touch, and smell can be fatal. • Fortunately we are intelligent enough to know that we do not ingest poisonous substances… 68 hakmilik@MBAM.IAB
  • 69.
    …but what aboutour mind? Repeatedly, people are poisoning their minds with negativity, and though we cannot see this negativity, it is just as fatal. 69 hakmilik@MBAM.IAB
  • 70.
    •Negativity is the poisonthat kills dreams! •And we need to stop it before it contaminates our lives. 70 hakmilik@MBAM.IAB
  • 71.
    How do weeliminate this poison? • Monitor the thoughts that you allow into your mind… • ... every thought! • If you find yourself thinking negative thoughts… …think again. Strive to think positive, empowering, and supportive thoughts 71 hakmilik@MBAM.IAB
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  • 73.
    • Create avocabulary of a successful, positive, inspiring individual. • Be passionate in your speech and express your enthusiasm with your words. • The energy of the words that you speak is a powerful force that is creative. 73 hakmilik@MBAM.IAB
  • 74.
    Change to PositiveThought Because….. 74 hakmilik@MBAM.IAB
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    Assertiveness is aboutself confidence which means having apositive attitude towards yourself andothers. BeAssertive 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 78.
    Assertiveness helps tomanage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence.The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness. BeAssertive..Con 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 79.
    BeingAssertive Being assertive involvesstanding up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestlyand spontaneously in ways that don’t infringe the rights of others. 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 80.
    Benefits Higher self-esteem Less self-consciousLess anxious Manage stress moresuccessfully Appreciate yourself and others more easily Feeling of self-control 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 81.
    Poor organisation isone of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable andachievable. Don’t overload your mind. Organisation will help avoid personal and professionalchaos. GetOrganised 21.03.214 @ COSTI Mbam.IAM.KPM
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  • 84.
    2. Putting Planningin its Place! (Stephen R. Covey) 84
  • 85.
    Time Management Make alistWhat MUST bedone What SHOULD be done What would you LIKEto do Cut out timewasting Learn to drop unimportant activities Say no or delegate 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 86.
    ‘Aproblem shared isaproblem halved’ Develop asupport network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceivethem. Writing adiary or notes may help release feelings but do not re-read what has been written. Ventilation 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 87.
    Good stress -reducer Applies athome and work Relieves muscular tension Improves breathing Pumps endorphins into the bloodstream - the body’s natural Humour painkillers 21.03.2014 @ COSTI Mbam.IAM.KPM
  • 88.
    Taketime out Get awayfrom things that bother you Doesn’t solve theproblem Reduce stress level Calm down Think logically Diversion andDistraction 21.03.2014 @ COSTI Mbam.IAM.KPM
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    • Prestasi kerjamenurun • Menjejaskan produktiviti • Tidak dapat memberikan tumpuan sepenuhnya • Komitmen kurang • Selalu mengambil cuti • Menjejaskan prestasi rakan sekerja yang lain
  • 94.
    • Kaji sikapanda • Disiplin diri • Adakan perbincangan • Galakkan penglibatan / penyertaan • Sentiasa bersemangat / bermotivasi • Tangani kemarahan dengan berkesan • Pengiktirafan pada diri • Komunikasi dua hala • Tangani kritikan dengan baik
  • 95.
    TIPS ATASI STRESDI TEMPAT KERJA • FAHAMI JOB SCOPE • PERTAHANKAN SEMANGAT PASUKAN • AMALKAN ARAHAN DARI SEMASA KE SEMASA DALAM PERKHIDMATAN AWAM • RANCANG MASA DAN TUGAS • KURANGKAN “LEPAKING” UTAMAKAN “KERJA DAHULU” • BINA HUBUNGAN YANG BAIK DENGAN RAKAN SEPEJABAT DAN BOS @ BUKAN MENGAMPU / BODEK • TAKE 5 • SAMA-SAMA MEMBANGUNKAN SUASANA KERJA YANG KONDUSIF DAN SESUAI • SENSE OF HUMOR • LAGI?
  • 97.